Why hot yoga makes you dizzy

Why hot yoga makes you dizzy

When the temperatures drop, it's natural to crave a toasty yoga class to warm up. But sometimes a heated session on the mat can turn into an uncomfortable workout that leaves you fighting off bouts of dizziness in Child's Pose. (Related: How Hot Should It Really Be in a Hot Yoga Class?)

What gives? Dizziness that only occurs during hot yoga (read: you have no known underlying medical condition) is likely due to a combination of poses and temperature. "Your body has to work harder to transport blood to your organs during exercise in the heat," explains Luke Belval, CSCS, research director at the Korey Stringer Institute at the University of Connecticut.

In some cases—particularly when combined with difficult movements or when you hold your breath—this can cause blood loss to other parts of your body, including your brain. Dizziness, which corrects blood pressure, is your body's natural response to it, says Belval.

In addition, in a room that is hotter than your body temperature, you give off heat through (profuse) sweating. And while that certainly cools you down, it also reduces the volume of fluid in the body, further lowering blood pressure and making dizziness more likely, says Roger Cole, Ph.D., a certified Iyengar yoga teacher based in Del Mar, CA.

People who have low blood pressure to begin with are more likely to feel weak, as is anyone who has impaired thermoregulation or a medical condition such as dizziness, says Belval. But dizziness can also vary depending on the time of day, e.g. B. You might feel poorly during your first Bikram class at 6 a.m. Figuring out the best time for your body to exercise can help get around the problem, says Cole.

And while the human body is capable of remarkable things (yes, it even conditions itself to move in the heat), experts agree that you should never exert yourself if you're feeling dizzy. If you feel dizzy during multiple hot yoga sessions, consult a doctor to identify underlying medical problems. Lightheadedness could be a sign of something more serious or that you are about to faint. When you feel a spell coming on, pause and keep these three tips in mind for next time.

Build up too hot.

“Heat acclimation typically occurs after 10 to 14 days of exposure,” says Belval. So if you jumped right in, consider taking a step back and starting in a non-heated class and building up gradually.

But don't expect miracles. If the feelings persist, heated classes may not be for you. “Even very fit people have a tolerance for the heat they can endure,” says Michele Olson, Ph.D., associate professor of exercise science at Huntingdon College in Montgomery, AL.

Consider your poses.

Consider Savasana your go-to when you're feeling weak. “The gravitational effects of lying down help restore blood pressure in the heart and brain,” says Cole. Skip inversions like Downward Dog and Forward Fold, even if you think they help, as they tend to increase dizziness, says Heather Peterson of CorePower Yoga. Child's pose is another option if it feels right for you, adds Cole.

Most importantly, breathe slowly and deeply, which can help move oxygen throughout the body and drive away the feeling.

Hydrate!

Never show up to a heated class dehydrated—a lack of H2O can worsen the drop in blood pressure that causes the dizziness, explains Belval. Instead of aiming for the eight-glasses-a-day trick, drink according to your thirst throughout the day and use your urine color as a control, he suggests. "Light urine that looks like lemonade is better than dark urine that looks like apple juice. Clear urine can be an indication that you are drinking too much."

If you have a vacuum-insulated bottle, Peterson suggests bringing ice water to keep things (much) cooler.